Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Roasted Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Roasted Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	Canned Kidney Beans	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Energy	29% 840kcal	71.4% 2070kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	22.8% 7.3g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	208% 3.32g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	308% 401g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	158% 60g	38g per day for Men 19-50 years
Protein	93% 52.2g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	NA	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	342% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	463% 74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	323% 4.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	90% 360μg	148% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	84.4% 76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Calcium	34% 340mg	86% 860mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	1468% 13.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	146% 11.7mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	71% 1.63mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	129% 900mg	250% 1750mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	318% 10820mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	197% 2960mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	21% 780g	13.4% 497g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Roasted Breadfruit Seeds:

• Roasted Breadfruit Seeds contain 3.5 times more Vitamin B1, 4.7 times more Vitamin B2, 18 times more Vitamin B3, 7.3 times more Vitamin B5, 5.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 6.3 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Roasted Breadfruit Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Roasted Breadfruit Seeds:

• Canned All Types Kidney Beans have 1.3 times more Iron, 10.6 times more Sodium and 1.6 times more Water than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 2.5 times more Calcium, 9.8 times more Copper, 2.3 times more Magnesium, 1.9 times more Phosphorus, 4.6 times more Potassium and 2.2 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Roasted Breadfruit Seeds have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Roasted Breadfruit Seeds contain 2.5 times more Energy, 4.5 times more Fat, 5.2 times more Saturated Fat, 4 times more Omega 3, 10.4 times more Omega 6, 2.8 times more Carbohydrate and 1.4 times more Fiber than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Roasted Breadfruit Seeds have similar amounts of Protein per 1 kg.
• Both Canned All Types Kidney Beans as well as Roasted Breadfruit Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.